What is the Hip Hinge? How do You Perform it Correctly?

The hip hinge is a fundamental movement in exercise. It is vital because knowing and performing it correctly will prevent injury and will allow you to work a large portion of the posterior chain muscles with one movement. Also, a lot of important exercises—such as the kettlebell swing, the traditional deadlift, bent over rows and many more—depend on this movement.

This book will cover every intrinsic detail of the hip hinge movement, explained and broken down in such a way that everyone can understand it; it's basic but at the same time advanced.

"No one should progress to exercises like the hip hinge deadlift, bent-over row or the kettlebell swing without fully understanding the hip hinge movement." ~ Anna Junghans (Gym Owner - Gym Elite)

"This publication is a great asset for fitness enthusiasts. It covers an under-appreciated yet vital element in functional movement, the hip hinge. I’m glad I got the opportunity to help contribute to this important topic. I hope you find it useful and informative and, most importantly, incorporate this valuable information into your fitness routine."
~ Derek Fronczak (NESTA Certified Personal Fitness Trainer and Functional Training specialist)

"You are doing a great service to people who are new to kettlebells and fitness in general. Breaks my heart when I see a large class using their upper body to move kettlebells with the kettlebell swing." ~ Tony Gomez"

"The hip hinge is one of the fundamental movement patterns for human beings and Taco Fleur has provided a guide to help the reader own the movement. Broken down into component parts, with definitions and videos, this little ebook is big on performing the hip hinge correctly. It is sure to become a valuable addition to your reference library." ~ Wendy Chappell

"Throughout my life I have attended many courses and workshops, from most I walked away thinking to myself that if they just changed the wording slightly, presented things differently, and did not assume everyone would know what they were talking about, then a lot more people would have benefit from the information provided. I have learned from these experiences and vowed not to make the same mistake." ~ Taco Fleur (Owner of Cavemantraining)

About Taco Fleur

Taco Fleur is a Qualified Kettlebell Coach with Level II credentials, CrossFit Level 1 Trainer, MMA Fitness Level 2, MMA Conditioning Level 1, PUNCH, Brazilian Jiu Jitsu Purple Belt and others. Taco has travelled the world and owned 3 Kettlebell/CrossFit Gyms across the world, The TOUGH Spot (Australia - West End), The TOUGH Spot (Australia - Albion), Gym Elite (Vietnam - Da Nang), he also owns and runs World Kettlebell Community and KBTE (Kettlebell Training Education) through which he is available for online kettlebell education.

Table of Contents

- What is the Hip Hinge? How do You Perform it Correctly?
- What is it not?
- Cues
- Daily Life Applications
- Exercise
- Confusion
- Requirements
- Posterior Chain
- What are Hips?
- What is a Hinge?
- Resistance
- What is “Pulling Yourself Down”?
- Muscles
- Muscle Groups Worked
- Main Muscle Targets
- Synergists and Stabilizers
- The Hip Hinge Four Phase Movement Pattern
- Conventional Hip Hinge
- Straight-Legged Hip Hinge
- Conventional One-Legged Hip Hinge
- Straight One-Legged Hip Hinge
- Staggered Hip Hinge
- Incorrect Muscle Engagement
- Common mistakes
- Trick
- Additional material